Reverse Dumbbell Curl

Muscle Groups Involved

Forearms/Brachioradi - Primary
Brachialis - Primary
Biceps - Secondary

Highlights

Keep your elbows tucked in to your sides and slightly forwards compared to where they hang naturally.
Take a false grip (thumb next to index finger instead of wrapped around the bar) to emphasize the development of the thumb muscles on the back of the forearm.
Keep your shoulder blades tucked down and back for more stability.
Do not let your wrists twist during the movement.

Description

The Reverse Dumbbell Curl focuses on the brachialis muscle, the main flexor of your elbow joint. This muscle is located underneath the bicep and can be seen closest to the elbow when the arm is outstretched. Take an overhand grip on a pair of dumbbells by placing your thumbs next to your index fingers. Bring your elbows one inch forward from where they rest naturally. Brace your core and lift the weight up until your forearm touches your upper arm. Pause briefly at the top and lower under control, being sure not to drop your elbows back.

Common Mistakes

Brace your core and glutes and do not lean forward when performing this exe

Brace your core and glutes and do not lean forward when performing this exercise. Do not allow your elbow to drop behind your body during any point of the exercise.

Pro Tips

Take a false grip (thumb next to index finger instead of wrapped around the

Take a false grip (thumb next to index finger instead of wrapped around the bar) to emphasize the development of the thumb muscles on the back of the forearm. This can also help improve wrist strength and health.

Purpose

The brachialis muscle gives height and width to the more well known biceps.

The brachialis muscle gives height and width to the more well known biceps. Developing this muscle can also fill in the gap between your biceps and your elbow to give a more full appearance.

Form

Your elbows should stay approximately one inch forwards from where they han

Your elbows should stay approximately one inch forwards from where they hang naturally. Do not let your elbows drop behind your body during the movement.